Moka Trail

In keeping with the uniqueness of number seven, the 7th edition of Moka Trail promises to be more exciting than ever! Hailed as Moka Smart City’s emblematic event, it has earned a solid reputation among trail lovers, and will be taking place on October 5th. To celebrate the special occasion, Moka Trail is reinventing itself and bringing forth a series of innovations to delight all participants, young and old.

Each year, over 2,000 fitness and nature enthusiasts toe the starting line and excitedly await the start of Moka Trail. Their shared goal: to take part in a one-of-a-kind experience on one of the most beautiful trails in the heart of the island. Moka is committed to promoting sport in the region and making it more accessible to its inhabitants, and to all Mauritians. It is within this context that Moka Trail was created in 2013.

While this edition retains the foundations that made the event a resounding success, it is also bringing about a range of exciting features. First and foremost, Moka Trail’s family spirit will be further enhanced with the introduction of a new race designed for our youngest participants: the Kids Fun Race (3.5km). Yet another surprise: all the other races will be centred around the number 7: Deux Mamelles (7km), Petit Both (14km), Grand Pouce (28km.)

Organized by a legendary team, this 7th edition marks an opportune time to explore a region with a rich past and inspiring landscapes. Registrations are now opened — confirm your participation here at the soonest!

Become a volunteer !

Want to be in the thick of the action? Join our legendary team to experience a humane adventure and build, together, an unforgettable event!

Fitness: result of the training load: strength, power, stamina, ability to maintain a steady pace for a certain time (endurance).

Fatigue: also results from the training load: the harder you train, the more fatigue you build up. Additional factors include your social life (work, family, gardening, etc.).

The aim is to reach your peak on race day! Too much rest would decrease your fitness level and not enough rest would affect your form! There are ways to test these three elements for better self-assessment measure their evolution over time. This includes heart rate monitoring.

Good luck for your race and most of all, enjoy!

Yannick LincolnBiokineticist

How to avoid cramps and side stitches?

Cramps

Cramps are caused by fatigue in the muscles used during the physical activity. To reduce the risk of muscle fatigue and subsequently the occurrence of cramps,you must:

Be well-trained.

Take in enough carbohydrates before and during the race.

Hydrate well throughout the race by taking in small, frequent sips instead of drinking a lot at once.

Side stitches

Side stitches can occur for a number of reasons. To help avoid side stitches, limit the risk of friction in the abdomen by:

Allowing 2-3 hours between eating and the race to allow time for the stomach contents to empty.

Being well hydrated and taking in small, frequent amounts of fluid instead of drinking a lot at once to avoid over-stretching the stomach walls.

Avoiding highly concentrated or high-sugar drinks immediately before and during exercise as they empty slowly from the stomach and can leave it expanded for longer.

Célina MaurelNutritionist

How to avoid ankle pain?

Trail running is a very demanding activity and many runners suffer from ankle sprains or Achilles tendonitis, for example. To avoid this, you must:

Drink at least 2 litres of water a day and during sports practice.

Do a fair amount of stretching to boost your recovery

Build strength in your ankles, for example through balance exercises.

François EnoufPhysiotherapist

How to approach the race mentally?

When starting a race, you must always think positive and convince yourself mentally that everything is OK.

Focus on the positive: encourage yourself and try to relax as much as possible.

Break down the race into smaller chunks (for example, your target will be the next aid station). It will then be easier for your mind to measure your progress towards reaching your goal.

Find yourself a source of motivation and hold on to this image anytime you feel like giving up. When the race gets tougher, you can ask more from your body despite the pain: your mental strength will help you rise to the challenge. The pain you feel at a given time is nothing compared to pleasure of winning the race or achieving your goal.

Amélie MartinClinical psychologist

How important is muscle preparation?

Remember that your muscles need to be in optimal condition for optimal performance. So when preparing:

Don't forget to rest if you are tired.

Stretch if you are tight.

For long-distance runners, please don’t forget to strengthen those core muscles as well so you can be more efficient in your running.

David BrauneckerPhysiothérapist

No need to exaggerate before training!

Despite what you’ve learned in Physical Education at school, stretching before the race doesn’t prevent injuries. Surprisingly, stretching before exercise can even increase the risk of injury by separating the muscle fiber links, essential to an effective muscle contraction.

Dynamic stretching before the effort, have also been known to cause acute muscular injury, by the sudden stretching of an unprepared muscle.

Consider only one or two sessions of stretching per week, eg. Yoga, pilates or simply stretching!

Warm up exercises, on the other hand, can help strengthen the vital muscles for action and therefore to be more effective.

Adisha BholahSports physician

How to perform self-diagnosis in case of pain?

By answering these few questions, you should be able to determine whether the pain is benign or there is a risk of injury.

How painful is it?

Where is the pain located?

What impact does this pain have on your run?

Does the pain force you to change your stride?

Does it only hurt when you run, or all the time?

Does the pain increase as you run? Or is it the other way around?

If you feel you are unable to make a diagnosis on your own, just play it safe and consult a doctor/therapist who will assess your pain, posture and movements to determine the root cause of the problem and treat it.